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Athlete Date Sort Location Workout Name Description Results
Jeff Fralick 09/07/2016 Vintage CrossFit None Back Squat 3-3-3 @ 85%
Romanian Deadlift 5-5-5 @ 25-30% of 1RM Deadlift		 315 lbs
155 lbs
Performed as RX
Jeff Fralick 09/07/2016 Vintage CrossFit None Every 2:30 for 8 sets
5x20m Shuttle Run (Five gym lengths)
The first two sets should be warmups and the following six at intensity

Score is total running time of the six work sets		 1m 51s
Performed as RX
Jeff Fralick 09/06/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM
 200 lbs
Performed as RX
Jeff Fralick 09/06/2016 Vintage CrossFit None 5 Rounds
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75		 9m 15s
Performed as RX
Jeff Fralick 09/04/2016 Vintage Crossfit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 53s
Performed as RX
Jeff Fralick 09/02/2016 Vintage CrossFit None 3 Rounds
Run 400m
10 Clean and Jerks 135/95		 9m 45s
Performed as RX
Jeff Fralick 08/30/2016 Vintage CrossFit None 2 Sets
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
20 Second Bottom of Overhead Squat Hold
10 Second Top of Overhead Squat Hold
65#/35#

Then
3 sets of 5 reps
Snatch Balance 65/35 (have a partner hold a PVC pipe to practice dropping under)
Advanced: Non-heaving snatch balance		 65 lbs
Performed as RX
Jeff Fralick 08/30/2016 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 9m 00s
Performed as RX
Jeff Fralick 08/29/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 32 reps
Performed as RX
Jeff Fralick 08/29/2016 Vintage CrossFit None Back Squat 4-4-4 @ 77.5% 290 lbs
Performed as RX
Jeff Fralick 08/29/2016 Vintage CrossFit None 10 RFT
20 Double Unders
10 Squats
10 Kettlebell Swings 53/35		 12m 07s
Performed as RX
Jeff Fralick 08/19/2016 Vintage CrossFit None For time
15-10-5
Handstand Pushups
Power Cleans, 155/105

Advanced: 30-20-10 HSPU		 4m 22s
Performed as RX
Jeff Fralick 08/15/2016 Vintage CrossFit None Overhead Squat 3-3-3 195 lbs
Performed as RX
Jeff Fralick 08/15/2016 Vintage CrossFit None 3 RFT
7 Hang Squat Snatch 95/65
14 Box Jumps, 24/20
21 Deadlifts 95/65
 10m 12s
Performed as RX
Jeff Fralick 08/14/2016 Vintage CrossFit None For time
Run 1200m
50 pullups
100 pushups
150 squats or alternating lunges with weight overhead
Row 1500m or Run 1200m		 35m 30s
Performed as RX
Jeff Fralick 08/11/2016 Vintage CrossFit None For time
50-40-30-20-10 Air Squats
25-20-15-10-5 Pushups
5-4-3-2-1 Squat Clean 225/135		 12m 33s
Performed as RX
Jeff Fralick 08/05/2016 Vintage CrossFit None 4 sets
25' overhead walking lunge with 2 kettlebells		 53 lbs
Performed as RX
Jeff Fralick 08/05/2016 Vintage CrossFit None 7 RFT
:20 deadlift hold, 225/155
6 Burpee Box Jump Overs, 24/20
6 Slam Balls 50/30		 12m 05s
Performed as RX
Jeff Fralick 08/03/2016 Vintage CrossFit None For time
150 Double Unders
50 Wall Balls
100 Double Unders
35 Wall Balls
50 Double Unders
20 Wall Balls		 12m 04s
Performed as RX
Jeff Fralick 08/03/2016 Vintage CrossFit None 3x10 Sec OHS Hold, Empty Bar
5x1 Squat Snatch with 3-second pause at receiving position, 60-80%
EMOM 5
1 Squat Snatch, 80-90%. Pick one weight and stay there. Pick a weight you expect to hit 5 of 5 lifts and work on speed under and solid receiving position		 185 lbs
Performed as RX
Jeff Fralick 08/02/2016 Vintage CrossFit None Back Squats
3x10 second pause at bottom, light weight
7-7-7, go heavy with 3 minute recovery between sets		 245 lbs
Performed as RX
Jeff Fralick 08/02/2016 Vintage CrossFit None For time
42 Med Ball Squat Cleans, 20/14
9 Ring Muscle Ups
30 Med Ball Squat Cleans
6 Ring Muscle Ups
18 Med Ball Squat Cleans
3 Ring Muscle Ups

Advanced: 12-9-6 Muscle Ups		 10m 01s
Performed as RX
Jeff Fralick 07/29/2016 Vintage CrossFit None Min 0-6: Build to a heavy 3-Rep Back Squat
Min 7-12: Build to a heavy 3-Rep Front Squat
Min 13-18: Build to a heavy 3-Rep Overhead Squat		 315-295-205 lbs
Performed as RX
Jeff Fralick 07/29/2016 Vintage CrossFit None 3 RFT
18 Empty Bar Squats (Round 1: Back Squats, Round 2: Front Squats, Round 3: Overhead Squats)
14 Burpees
10 Strict Handstand Pushups		 10m 17s
Performed as RX
Jeff Fralick 07/25/2016 Vintage CrossFit Deadlift Ladder Every :30 for 12 reps (6 minutes total)
1 Deadlift
Add 5-20# every minute - have a partner load the weights		 370 lbs
Performed as RX
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